The Fight or Flight The Fight or Flight Response Response (#17b)(#17b)

Stage 1 of the Stress

ResponseALARM!

What is the What is the ““fight or flight fight or flight response?response?””

The bodyThe body’’s stress response to s stress response to immediate physical danger. immediate physical danger.

It is our bodyIt is our body’’s primitive s primitive automated, inborn response that automated, inborn response that prepares the body to prepares the body to ““fightfight”” (face) (face) or or ““fleeflee”” (avoid) perceived attack, (avoid) perceived attack, harm or threat to our survival.harm or threat to our survival.

What happens to us when we What happens to us when we are under excessive stress?are under excessive stress?

The Fight or Flight response is The Fight or Flight response is activated when we experience activated when we experience excessive stress from internal excessive stress from internal worry or external circumstance.worry or external circumstance.

Originally Originally identified by the great identified by the great Harvard physiologist Walter Harvard physiologist Walter CannonCannon, this response is hardwired , this response is hardwired into our brains and represents a into our brains and represents a genetic wisdom designed to protect genetic wisdom designed to protect us from bodily harm. us from bodily harm.

What happens to us when we What happens to us when we are under excessive stress?are under excessive stress?

This response actually corresponds to an area This response actually corresponds to an area of our brain called the hypothalamus, which – of our brain called the hypothalamus, which – when stimulated – initiates a sequence of nerve when stimulated – initiates a sequence of nerve cell firing and chemical release that prepares cell firing and chemical release that prepares

our body for running or fighting.our body for running or fighting.

What are the signs this response What are the signs this response has been stimulated?has been stimulated?

Chemicals such as adrenaline, Chemicals such as adrenaline, noreadrenaline and cortisol are released noreadrenaline and cortisol are released into the blood streaminto the blood stream..

Respiration increases, blood is forced away Respiration increases, blood is forced away from digestion into our muscles and limbs, from digestion into our muscles and limbs, pupils dilate, awareness intensifies, sight pupils dilate, awareness intensifies, sight sharpens, pain diminishes and the immune sharpens, pain diminishes and the immune system mobilizes with increased system mobilizes with increased activation.activation.

We are focused on short-term survivalWe are focused on short-term survival

Can the fight or flight response Can the fight or flight response become counterproductive?become counterproductive?

Many of the major stressors today Many of the major stressors today trigger full activation of the fight or flight trigger full activation of the fight or flight response causing us to become response causing us to become aggressive and over-reactive (road rage)aggressive and over-reactive (road rage)

Excessive stress leads to disorders of Excessive stress leads to disorders of the ANS (autonomic nervous system), the ANS (autonomic nervous system), muscle tension, headache, upset muscle tension, headache, upset stomach, racing heartbeat, shallow stomach, racing heartbeat, shallow breathing, anxiety or depression.breathing, anxiety or depression.

What can we do to reduce our What can we do to reduce our stress and turn down the activity of stress and turn down the activity of our fight or flight response?our fight or flight response?

Change the environment we are in Change the environment we are in (try to avoid stressful situations) or (try to avoid stressful situations) or rechannel.rechannel.

Exercise more Exercise more –– Physical exercise Physical exercise burns off stress hormonesburns off stress hormones..

Exercise also increases our natural Exercise also increases our natural endorphins, which help us feel endorphins, which help us feel better.better.

How do we bring forth the How do we bring forth the relaxation response (a state of calmrelaxation response (a state of calm—woosa)?—woosa)?

Do repetitive exercises and repeat your focus Do repetitive exercises and repeat your focus word (relax, ocean, or peace)word (relax, ocean, or peace)

Practice yogaPractice yoga (relaxing and energizing postures (relaxing and energizing postures and poses with mental focus).and poses with mental focus).

Diaphragmatic breathingDiaphragmatic breathing —— long, deep, and long, deep, and controlled breaths. (Five in Five out technique)controlled breaths. (Five in Five out technique)

Singing (Some Beach…somewhere) or chantingSinging (Some Beach…somewhere) or chanting MeditationMeditation —— quieting and focusing of the mind quieting and focusing of the mind.. Progressive muscle relaxationProgressive muscle relaxation —— concentrates concentrates

on tensing, then relaxing all muscle groups one-on tensing, then relaxing all muscle groups one-by-oneby-one..

What is our fight or flight system What is our fight or flight system designed to protect us from?designed to protect us from?

When activated, the response causes a When activated, the response causes a surge of adrenaline and stress surge of adrenaline and stress hormones to pump through the body.hormones to pump through the body.

This surge can result in tremendous This surge can result in tremendous strength or fearlessnessstrength or fearlessness

When we are in real danger, the fight or flight When we are in real danger, the fight or flight response is very useful. Today, however, response is very useful. Today, however, most of our response is due to most of our response is due to traffic, traffic, arguments, deadlines, parents, and arguments, deadlines, parents, and teachersteachers. Thus, stress hormones also . Thus, stress hormones also flow into our bodies for events that cause flow into our bodies for events that cause no real dangerno real danger..

THE END?THE END?

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